Everyone has a different relationship with the scale. Whatever your relationship with it may be, the important part is that it is a healthy one. My journey on the scale was not a pleasant one growing up because I had a negative frame of mind and let it be the judge of what I looked like, how healthy I was, and even who I was for that matter. When I ran cross country and had a ton of muscle, I weighed more and it upset me when I saw that number, but I was the trimmest I had ever been…I thought the number dictated more than it actually did and put my worth behind it and weighing in became an incredibly negative experience. The truth of the matter is, the scale is not the best indicator of health, size, or your efforts. Honestly, it can be a downright cruel bitch!
The real relationship: the scale is there to merely keep you in check, but you have to think about what the number is reflecting before you let it negatively influence you. The scale is not a mirror.
I tell clients to measure their efforts before they worry about the weight on the scale. Ask yourself if you have made improvements in your nutrition and fitness. Have you? If so, you are doing better than if you weren’t, right? Have your measurements changed? That is another way to measure your health that I encourage people to take heed of- your inches. Body composition (muscle vs fat) is better determined with a tape measure than a scale.
The next step is to develop a good mental approach to weighing yourself as noted below…
A few things to remember when you step on the scale:
- CONSISTENCY: You should always weigh yourself at the same time of day, on the same scale, and with similar/without clothes. Consistency is key so you can honestly track your progress. It is usually best to make it more about the direction of your weight, not the actual number.
- LITTLE FLUCTUATIONS: Water weight and what you eat today may or may not show up tomorrow or the next day, so weighing yourself every single day may show plenty fluctuations and you may not be able to nail down exactly why they are there. I take note of my weight weekly (Friday mornings to be exact) so I don’t get down about little fluctuations.
- MUSCLE VS FAT: Muscle is more dense than fat and therefore, weighs more. People constantly ask me what I weigh and when I tell them my weight but follow it up with my dress size/waist size, they think I am making my weight up! The truth is, muscle leans your body up thus decreasing the size, but not always your weight.
I hope this helps you all have a better experience with the scale.